Fasting in Menopause: The Best Tips for Weight Loss

“It is impossible to avoid weight gain or even to lose weight during menopause.” This is a widely-held misconception that persists to this day.

You’ll discover what occurs to your body and what symptoms you can encounter in this blog post on menopause. Even throughout menopause, your hormone balance and metabolism undergo dramatic shifts, and we’ll show you how to keep your weight in check or even shed some during this time.

What happens during menopause?

How do you define “Menopause” in the context of this discussion? The word describes a process that begins in the mid-40s for most women and lasts until they are 58 years old.

A progressive decline in estrogen and progesterone production occurs during this time, culminating in ovulation. On the other hand, the ovaries are increasingly producing testosterone, the male sex hormone. During this gradual shift in hormone balance, women are more likely to detect changes in their physical appearance.

Menopause is commonly accompanied by the following symptoms:

  • Menopause symptoms include
  • hot flashes
  • diminished libido
  • mood changes
  • and an increase in the risk of heart disease.

When a woman goes through menopause, she may also notice a shift in her weight.

Hormones play a role, of course. Carbohydrates are digested less efficiently because the body is less responsive to insulin. Additionally, as we age, our muscle mass diminishes due to a decrease in the basal metabolic rate.

What’s the end result? This means that the body consumes less energy!

The body’s fat distribution shifts as a result of the shift in hormone balance: fat now accumulates more in the belly and less in “typically female body areas” like the hips and buttocks.

There is a silver lining to this story? Menopause symptoms like weight gain, lethargy, and mood swings can be alleviated by intermittent fasting.

When you’re on a strict diet, it can be difficult to

  • boosts immunity,
  • improves your blood count,
  • lowers the risk of cardiovascular disease,
  • cancer, Alzheimer’s,
  • and Parkinson’s disease,
  • and you gain fresh energy and strengthen your mental health.
  • You promote the production of happiness hormones and prevent mood swings.

Menopausal women can benefit greatly from intermittent fasting, which can help ease or even prevent many of the symptoms associated with menopause.

To get the most benefit from intermittent fasting, here are some tips. Here are our ideas for getting the most out of the process!

Read Also Quick and Delicious Recipes For Fitness!

The best intermittent fasting tips for menopausal women

1. Avoid long fasting periods (>18 hours)

You shouldn’t put your body through further stress by fasting for long periods of time when it is already dealing with hormonal fluctuations. This is especially true if you are new to intermittent fasting and have little or no experience with it.

It’s better to begin by fasting for just 12 or 14 hours at a time and observe how you feel. Your fasting window can be extended if you feel at ease with it. If you’re having trouble, try working for shorter periods of time. Taking a break from fasting is entirely acceptable.

Because long periods of fasting are not necessarily more effective or beneficial, you need to be aware of this fact. With shorter fasting durations, you can still get fantastic results without putting your body under too much stress.

2. Move your body regularly

For menopausal women, exercise and intermittent fasting are a winning combination! When working out, though, be cautious not to push yourself too far.

As a result, it’s best to stick to light or moderate workouts like yoga and qigong. Also, if you’re not feeling well while working out, take a rest. Long walks can also be a great way to get your heart rate up and your limbs moving.

3. Drink enough water

Water has numerous roles in your body, including aiding weight loss. At least 2-3 liters (65-100 fl. oz.) of water should be ingested every day (not just on fasting days) if you wish to improve your health.

Is it tough for you to get enough water? Then utilize the BodyFast app’s water tracker and check out our finest drinking advice here.

Additionally, nettle tea can help with menopausal water retention. In addition to decreasing water retention, nettle extract can also improve the appearance of your skin. When you’re on a strict diet, you can enjoy it without the added sugar.

4. Stick to a nutritious diet

As you get older, your energy needs may decrease, but your nutrient needs may increase! One cause for this is that your body may not be able to absorb nutrients as well as it once did.

You should focus on consuming low-calorie, high-nutrient meals during this time period. Examples of these foods are raw or lightly cooked vegetables and salads, legumes, fruits, potatoes, whole grains, low-fat dairy, and lean meat.

You should eat meals that are high in protein (e.g. dairy and legumes) as well as healthy fat (e.g. avocado) and a carbohydrate source that helps maintain your blood sugar stable (e.g. whole grain bread or whole-grain pasta).

Your body will generate hormones as a result, and you’ll replenish your nutrient stores swiftly after fasting.

The BodyFast app has a ton of nutritious meal ideas for intermittent fasting that you can use in your daily life.

5. Make sure you get enough healthy sleep

During menopause, many women have difficulty sleeping. However, your body depends on a healthy amount of sleep. As a bonus, weight loss is made simpler as a result.

A warm bath in the evening, some yoga before bedtime, or the use of herbal treatments can all help you get a better night’s sleep. In this article, you may learn more about this subject.

How to reach and maintain your target weight despite menopause with intermittent fasting

Menopause is a trying time for a lot of women. Muscle mass decreases, calorie consumption decreases, and hormone balance shifts. This can make it harder to reduce weight and feel at ease, making it more challenging.

The good news is that you can still lose weight and keep it off with intermittent fasting, a healthy diet, and regular exercise.

Keep going even if you don’t see the results you were looking for straight away. It takes time for the benefits of intermittent fasting to fully manifest.

Intermittent fasting has several health benefits, so don’t rush into it. In this manner, you will remain motivated and make steady progress toward your goal.

Finally, go to your gynecologist if your menopause symptoms (such as mood swings and hot flashes) are negatively impacting your everyday life. Together, you can come up with a comprehensive plan for treating the symptoms.

Read Also These are the nutrients you need after a workout.

Leave a Comment